Key Takeaways
\nBrown rice is often praised for its fiber, but grains like barley, bulgur, and oats pack significantly more\u2014making them excellent swaps for boosting digestive and heart health.These fiber-rich grains are not only nutritious but also versatile, working well in dishes from salads and grain bowls to soups, stir-fries, and even baked goods.In addition to fiber, these grains offer a range of essential nutrients\u2014including B vitamins, magnesium, and plant-based protein\u2014that support immunity, metabolism, and sustained energy.<\/p>\n
Fiber is making a comeback, with trends like \u2018fibermaxxing<\/a>\u2019 starting to gain nearly as much traction as the high-protein craze.\u00a0\n<\/p>\n If you\u2019re not familiar, fiber<\/a> is a type of complex carbohydrate<\/a> that\u2019s tied to a range of health benefits throughout the body. \u201cFiber helps to regulate bowel movements, adds bulk to stool, and produces short chain fatty acids that help to feed our gut microbiota,\u201d explains Stephanie Mendez, RDN, RYT, CPT, a registered dietitian specializing in gastrointestinal (GI) motility disorders. This support of the gut microbiome bodes well for other areas of health too, like immunity and heart health. Speaking of cardiovascular health<\/a>, \u201cfiber also binds to cholesterol in the gut and helps carry it out of the body, supporting heart health,\u201d Mendez adds.\u00a0\n<\/p>\n But fiber\u2019s benefits don\u2019t end there. \u201cFiber does more than just support regular digestion<\/a>\u2014it also helps manage blood sugar and keeps you feeling full longer,\u201d shares Brannon Blount MS, RDN, a Virginia-based dietitian. These perks are related to fiber\u2019s digestion-slowing capabilities.\n<\/p>\n To reach the recommended minimum intake of 25 grams of fiber per day<\/a>, foods like fruits, veggies, nuts, seeds, and legumes are fantastic options. \u201cHowever, adding a variety of whole grains to your meals is also an easy and delicious way to increase fiber without much effort,\u201d says Blount.\u00a0\n<\/p>\n Oftentimes, brown rice<\/a> is a go-to grain for upping fiber intake. But there are actually plenty of other grains that pack just as much fiber\u2014if not more\u2014as this popular weeknight staple. Read on to discover six of these very grains.<\/p>\n Grains The Are Higher in Fiber Than Brown Rice <\/p>\n In a half cup of uncooked brown rice (which cooks up to about a cup and a half), you\u2019ll find approximately three grams of fiber. The following six grains boast even more of this complex carb in the same amount:<\/p>\n Farro <\/p>\n Credit: Caitlin Bensel<\/p>\n Fiber Content: 7 grams per \u00bd cup uncooked\n<\/p>\n Though it’s a less popular grain compared to others on this list, farro<\/a> is packed with nutrition. \u201cFarro is a great source of plant-based protein, magnesium<\/a>, zinc, and antioxidants,\u201d says Mendez. These nutrients combine to support immunity, bone health<\/a>, and tissue repair throughout the body. It also just so happens to serve as the perfect rice substitute. \u201cEnjoy it in grain bowls, soups, or tossed with roasted veggies and vinaigrette,\u201d offers Blount. Speaking of grain bowls, Mendez shares that her favorite farro bowl \u201cincludes farro, sweet potatoes<\/a>, chickpeas, broccoli, goat cheese, and chicken.\u201d\n<\/p>\n Oats <\/p>\n Credit: Getty Images<\/p>\n Fiber Content: 10 grams per \u00bd cup uncooked\n<\/p>\n Oats<\/a> are a breakfast staple already found in most American pantries\u2014and they\u2019re loaded with fiber, heart-healthy fats<\/a>, protein, beneficial plant compounds, B vitamins, phosphorus, magnesium, zinc<\/a>, copper, and selenium. These support heart, tissue, immune, bone, and metabolic health. If not made into oatmeal<\/a> in the morning, oats are delicious in smoothies, baked goods, and homemade granola or energy bars. Some people even use this grain as breading for proteins, or a gluten-free flour substitute.\n<\/p>\n Barley <\/p>\n Credit: <\/p>\n Anna Kurzaeva\/Getty Images\u00a0<\/p>\n Fiber Content: 17 grams per \u00bd cup uncooked, hulled\n<\/p>\n Though often typecast as a winter soup<\/a> ingredient, barley has plenty of other delicious uses in the kitchen \u201cBarley can be used to make a delicious warm salad by pairing it alongside zucchini and bell peppers<\/a> and topping with some extra virgin olive oil and feta cheese,\u201d says Mendez. Blount adds: \u201cIt\u2019s perfect in stews or as a risotto alternative (aka \u2018barlotto\u2019).\u201d But aside from being a yummy addition to a variety of dishes, barley is incredibly nutritious. \u201cBarley contains beta-glucan, a type of soluble fiber<\/a> that may help to lower cholesterol and support blood sugar balance,\u201d shares Mendez. It\u2019s also high in iron, B vitamins<\/a>, protein, manganese, magnesium, phosphorus, and selenium\u2014positively impacting bone, metabolic, tissue, and immune health.\n<\/p>\n Sorghum <\/p>\n Credit: <\/p>\n Aninka Bongers-Sutherland\/Getty Images<\/p>\n Fiber Content: 7 grams per \u00bd cup uncooked\n<\/p>\n As an underrated superfood<\/a>, sorghum is slowly starting to gain more widespread recognition nationwide. This is thanks to the robust nutrition it offers\u2014including plant compounds, protein, iron<\/a>, zinc, magnesium, selenium, B vitamins, phosphorus, and potassium<\/a>. And with this combination of nutrients, there are few body systems that this ancient grain doesn\u2019t benefit. Sorghum cooks up similarly to brown rice or quinoa<\/a>, and can be used in equally similar fashions\u2014whether that be in grain bowls, soups, salads, or stir fries. Its flour can also be utilized in a range of baked goods.\u00a0\n<\/p>\n Bulgur <\/p>\n Credit: Westend61 \/ Getty Images<\/p>\n Fiber Content: 13 grams per \u00bd cup uncooked\n<\/p>\n \u201cBulgur<\/a> is an excellent source of fiber and especially high in manganese<\/a> and magnesium,\u201d shares Mendez. You\u2019ll also find notable amounts of iron and B vitamins in this hearty grain to further support blood health and energy metabolism. \u201cMy favorite way to consume it is in turkey bulgur bowls with ground turkey<\/a>, bulgur, vegetables (such as tomatoes and bell peppers), topped with yogurt sauce and served with warm pita bread,\u201d Mendez adds. Bulgur can also be served in tabouleh<\/a>, or as a standalone side dish with lemon and herbs (similar to a rice pilaf).\n<\/p>\n Quinoa <\/p>\n Credit: Victor Protasio<\/p>\n Fiber Content: 7 grams per \u00bd cup uncooked\n<\/p>\n Quinoa<\/a> is a go-to for protein lovers because it’s a complete protein<\/a>\u2014meaning it contains all nine essential amino acids\u2014unlike many other grains (though technically, it’s a seed!). It\u2019s also naturally gluten-free and contains impressive levels of B vitamins, phosphorus, manganese, magnesium, plant compounds, zinc, copper, and iron. \u201cUse it as a base for salads, stuffed peppers, or a warm breakfast bowl with fruit,\u201d Blount recommends. Quinoa is also super tasty in soups, stir-fries, and even baked goods as a fun textural element.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Brown rice is often praised for its fiber, but grains like barley, bulgur, and oats pack…\n","protected":false},"author":2,"featured_media":40409,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-40408","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/40408","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=40408"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/40408\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/40409"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=40408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=40408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=40408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}